Strength/skills
Snatch balance
5-5-3-3-3-1-1-1-1
Note: Use the snatch balance as a drill to get better at getting under the bar for the snatch. Your 1RM snatch balance should be about 10-15lbs above your 1RM snatch. If it isn’t, let’s work at it. If your technique is not there, non sense adding weight. Be smart!
METCON
10min AMRAP
10 DB snatch 50/35
10 burpees over the box 24/20
Score is total reps
Weightlifting
Clean and jerk primer
Muscle clean 5×1
Power clean 5×1
High hang clean 5×1
Hang clean 5×1
Jerk 5×1 (from the rack)
Overhead squat 5×5
Note: Focus on technique! Weight is irrelevant if you can’t do the movements right
